Tue 111129 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise; three rounds of:
(a) Muscle up practise
Rest, 60 s
(b) Clean and jerk, 1-3 reps (build up to a working weight for part (3))
Rest, 60 s

3. "Grace"; for time:
60/42.5 kg ground to overhead, 30 reps (for this workout it can be power or squat cleans, push press or jerk)

4. Recovery: mobility 

Part 3 of this workout was posted on the CrossFit mainsite on Wed 9 Nov 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-11-29 20:26 by CrossFit Harrogate

Simon 5:23 (35 kg)
Derek 4:47 (40 kg)
Karlyne 5:22 (17.5 kg)
Kate 4:57 (25 kg)
Michael 4:48 (45 kg) 

Thu 111103 - CrossFit Harrogate WOD

1. Warm up

2. Speed training: linear shuttles

3. "Cindy", complete as many rounds in 20 minutes as you can of:
Pull up, 5 reps
Push up, 10 reps
Squat, 15 reps

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Sat 8 Oct 2011. Have a look at the comments, videos and scores here and here

Update on 2011-11-05 12:15 by CrossFit Harrogate

James 12 + 3 pull ups (red band)
Chris 12 + 5 pull ups (RX)
Kate 14 (blue band, push ups on knees)
Jon 12 + 4 pull ups (RX)
Michael 14 (blue + red band) 

Wed 111102 - CrossFit Harrogate WOD

1. Warm up

2. Skill practise: butterfly/kipping pull up

3. "Diane"; 21-15-9 reps for time of:
102.5/70 kg kg deadlift
Handstand push up

4. Recovery: mobility 

Part 3 of this workout was posted on the CrossFit mainsite on Mon 10 Oct 2011. Have a look at the comments, videos and scores here and here

Update on 2011-11-02 20:38 by CrossFit Harrogate

Suzanne 8:58 (45 kg, box HSPU)
Alex 7:25 (RX)
Katie 6:03 (25 kg, box HSPU) 

Fri 111021 - CrossFit Harrogate WOD

1. Warm up

2. "Lynne"; five rounds for max reps of:
Body weight bench press
Pull ups

This is not for time, you can rest as long as you like in between movements, note the goal to get as many total reps as you can.

3. Supplementary; five rounds of:
(a) Max distance, standing two footed broad jump, 5 reps
Rest, 20 s 
(b) Kettlebell swing, 10 reps (using the heaviest bell you can handle with perfect form)
Rest, 40 s
(c) GHD sit up, 5-10 reps
Rest, 60 s

4. Recovery: mobility

Part 2 of this workout was posted on the CrossFit mainsite on Tue 20 Sep 2011. Have a look at the comments, videos and scores here and here

Update on 2011-10-21 18:12 by CrossFit Harrogate

Suzanne 108 reps (20 kg, green band)

Tue 111004 - CrossFit Harrogate WOD

1. Warm up

2. Skill training: kipping swing/pull up

3. "Nancy"; five rounds for time of:
Run, 400 m
42.5/30 kg overhead squat, 15 reps

4. Recovery: mobility

Have a look here for the scores from the last time we completed this workout - let's see how much fitter you are.

Part 3 of this workout was posted on the CrossFit mainsite on Thu 25 Aug 2011. Have a look at the comments, videos and scores here and here.

Update on 2011-10-04 19:04 by CrossFit Harrogate

Chris 15:40 (35 kg)
Kate 15:26 (10 kg) 

Well done to both Chris and Kate, PB's all round!